Comparing Nutrients in 7 ounces Enhanced Soymilk VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Enhanced Soymilk	27%	41%	32%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Enhanced Soymilk	Navel Oranges	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.95g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	NA	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	NA	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.27% 6.85g	19% 25g	130g per day for Men 19-50 years
Sugars	6.93% 5.02g	23.3% 17g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	6.16% 4.47g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	2.1% 0.79g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	10.4% 5.83g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Enhanced Soymilk	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.39mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.53mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.6% 0.46mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 63.5μg	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	89.3% 2.14μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16% 14.3mg	130% 117mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	15.5% 93IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33.3% 5mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enhanced Soymilk	Navel Oranges	Recommended Dietary Allowance
Calcium	27.8% 278mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	12% 0.97mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	NA	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	NA	2.5% 0.058mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	8.23% 280mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.56μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.88% 181g	4.6% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Enhanced Soymilk vs Navel Oranges:

• Enhanced Soymilk has 3.9 times more Vitamin B2, 7.7 times more Vitamin B3, 2.9 times more Vitamin B6, more Vitamin B12, more Vitamin D and 16.8 times more Vitamin E than Raw Navel Oranges.
• While Raw Navel Oranges contain 8.2 times more Vitamin C than Enhanced Soymilk.
• Both Enhanced Soymilk and Raw Navel Oranges have similar amounts of Vitamin B1 and Vitamin B9 per 7 oz.

Comparing minerals per 7 ounces for Enhanced Soymilk vs Navel Oranges:

• Enhanced Soymilk has 3.3 times more Calcium, 3.2 times more Copper, 3.8 times more Iron, more Selenium, 50 times more Sodium and 3 times more Zinc than Raw Navel Oranges.
• Both Enhanced Soymilk and Raw Navel Oranges have similar amounts of Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Enhanced Soymilk has 13.3 times more Fat and 3.2 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.6 times more Carbohydrate, 3.4 times more Sugars and 5.5 times more Fiber than Enhanced Soymilk.
• Both Enhanced Soymilk and Raw Navel Oranges have similar amounts of Energy per 7 oz.
• Both Enhanced Soymilk as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.